Swimming Workout of the Week - April 18, 2014

A quick backstroke set this week to work on hand-exit speed.

BACKSTROKE SET:  600
This set can be done with or without fins.  Choose one sendoff/turnaround that gives approx. 6 seconds rest on the kick/drill 50, 10-11 seconds rest on the drill/swim 50s, and 18-20 seconds rest on the swim 50s.
Four rounds:

1 X 50 (25 flutter kick on your back + 25 Wave Backstroke Drill)
1 X 50 (25 Wave Backstroke Drill + 25 Backstroke working fast hand exit)
1 X 50 Backstroke working fast hand exit; descend time on these 50s throughout the set